Avoiding Hunger Pains
While many fruits have a moderate to high GL count due to their high sugar content, it’s unlikely that one would eat enough to spike blood sugar levels the way even small amounts of processed carbs will do. There are numerous fruits that are very low on the GL scale and have little impact on blood sugar. A low-GL is considered 10 or less and one 4 oz serving of the following fruits all have less than ten:
Fresh apricots, avocado, blackberries, cantaloupe, fresh cherries, grapefruit, grapes, honeydew, kiwi, lemon, mandarins, nectarines, oranges, raspberries, fresh watermelon.
Low glycemic index fruits will definitely be the best choice, but even if they are higher on the index eating foods that are natural, instead of eating foods that are refined makes better sense. Besides the fruits listed above that fall below 10 on our GL scale, we could add higher ones that have “low” effect on blood sugars with their glycemic index score:
Dried apricot (31), cherries (22), grapefruit (25), grapes (46), orange (42), peach (42), pears (38), peach (canned, natural juice) (38), pears (canned, natural juice) (43), plums (39), strawberries (40).
Bananas are absent from both lists because of their relatively high GI, but listen – nobody has to give up bananas if that’s their favorite fruit… eat it in combination with another fruit or on a good old-fashioned peanut butter sandwich. The protein and healthy fat content of the peanut butter will help to slow the rise in glucose caused by the banana. Use whole-grain bread and you’ve got a winner.
Eating fruits will help your weight control because the presence of fiber slows down digestion. The presence of acid in acidic citrus fruits retards emptying of the stomach and thus slows the absorption of the sugar into the blood… this is just good decisions.
While most feel that juicing is a great way to drink your fruits, I’ll give you the arguments against this; many health experts agree that when you drink juice, you lose the natural fiber content of the fruit. Plus it is always more tempting to consume more juice – and calories – than you originally plan. Add to this -- the fiber content of fruit that makes it so filling and helps counter the rise in glucose it cause and juice just doesn’t pack the same punch.
All of this makes fruit the perfect addition to a breakfast meal as well as an ideal snack between meals. If you plan on using the glycemic index as a guideline for your weight loss plan, fruits are going to become the mainstay of your new lifestyle.
Esther Smith, author
Smith has had her own success by using the glycemic index plan to lose and manage her weight. Be sure to see her other articles on this subject and for more information go to: